Comparing Nutrients in 1 kilogram White Gourd-flowered VS Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	White Gourd-flowered	Drumstick Leaves	Recommended Dietary Allowance
Energy	4.83% 140kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	63.7% 82.8g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 5g	52.6% 20g	38g per day for Men 19-50 years
Protein	11% 6.2g	168% 94g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	NA	420% 3780μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	508% 6.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	923% 12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	100% 400μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 101mg	574% 517mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Drumstick Leaves	Recommended Dietary Allowance
Calcium	26% 260mg	185% 1850mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	117% 1.05mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	25% 2mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	462% 10.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18.6% 130mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	26% 955g	21.3% 787g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gourd-flowered VS Drumstick Leaves per 1 kg

Compare the macro and micronutrient content in 1 kg of White Gourd-flowered versus 1 kg of Drumstick Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of White Gourd-flowered vs Drumstick Leaves:

• 1 kilogram of White Gourd-flowered has 1.2 times more Vitamin B5 than Drumstick Leaves.
• While 1 kg of Raw Drumstick Leaves contains 8.9 times more Vitamin B1, 30 times more Vitamin B2, 6.9 times more Vitamin B3, 30 times more Vitamin B6, 6.7 times more Vitamin B9 and 5.1 times more Vitamin C than Raw White Gourd-flowered .
• 1 kilogram of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw White Gourd-flowered as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for White Gourd-flowered vs Drumstick Leaves:

• 1 kilogram of White Gourd-flowered has 1.2 times more Water than Drumstick Leaves.
• While 1 kg of Raw Drumstick Leaves contains 7.1 times more Calcium, 4 times more Copper, 20 times more Iron, 3.8 times more Magnesium, 16.1 times more Manganese, 8.6 times more Phosphorus and 2.2 times more Potassium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Drumstick Leaves contain similar levels of Zinc per one kilogram.
• 1 kilogram of White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Raw White Gourd-flowered as well as Raw Drumstick Leaves lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Drumstick Leaves contains 4.6 times more Energy, 2.4 times more Carbohydrate, 4 times more Fiber and 15.2 times more Protein than Raw White Gourd-flowered .
• 1 kilogram of White Gourd-flowered provide inadequate amounts of Energy, Fiber and Protein